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Meditation Script:

Seated or lying down, comfortable and alert, focus on your

sense of touch. Notice the air on your skin. Does the air feel warm or cool. Do

you feel goosebumps rising on your skin in response to the air touching you. Observe

what areas of the body are exposed to the air. What areas feel warm or cool.

Observe the dryness or humidity on the air. Does your skin feel dry or damp or somewhere

in between. Notice the texture of your clothing or any covering over you. Observe

rough, soft, silken, fuzzy, tightknit, close-knit, observe the looseness or fitted

feel of materials over your skin. Observe the heaviness or lightness.

Notice the softness or firmness of the support beneath your

body. Do you feel supported, lifted, or surrendered and sinking in? Observe

difference in sensation of the parts of the body touching the floor or chair or

some other support compared to the parts of the body that are untethered from

direct contact to a support. Where do you notice tension? Focus on one area of

tension. Imagine breathing into that space, imagine warm air moving into the

space of tension as you breathe in. As you breathe out, release whatever

tension you can from that space. Invite loving acceptance to whatever tension

remains, then bring your attention to an area in the body that feels relaxed.

Continue to breathe into that relaxation. Imagine warm air moving into that

relaxed space as you breathe in. As you breathe out, can you relax even more?

Invite loving acceptance to that relaxed space. Observe, without attaching

value judgment, inviting loving acceptance, your whole-body sensory experience.

Perhaps you notice the coolness at the tip of the nose or fingertips or toes or

the warmth of your cheeks, the softness or dryness of your lips, the pressure

or softness behind your eyes. You may observe a connection between touch, the

physical sensations, your visceral experience with your mental and emotional

space. Whatever thoughts arrive, whatever emotions come up, notice, perhaps

even saying “I am thinking” or “I am feeling,” then return the mind to a

gentile scan of the body. The toes, feet, ankles, lower part of the legs,

knees, thighs, hips, belly, chest, low-mid-upper back, shoulders, upper part of

the arms, elbows, forearms, wrists, hands, fingers, the neck, jaw, lower lip,

upper lip, nostrils, cheeks, ears, eyes, forehead, back of the head, the very

top or crown of the head. Breathe in, aware of all sensation throughout your

whole body. Breathe out, leaning into your whole body’s internal and external

support. Rest here, or softly opening your eyes, placing left hand over your

heart, right hand over left, touching the source of your life, then with

increased body awareness, feel into your day.